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1.6 Sunshine Highway

CrossFit Shropshire – CrossFit

Toes To Bar
Single Arm
Shoulder Stability

Warm up/Skill Transfer

Warm up run 10-400m + MWOD (No Measure)

Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)

Crossover Symmetry Activation (No Measure)

Follow the Crossover Symmetry Activation protocol

Cycle Test

Strict Toes-To-Bar (Max Reps)

Assistance

Dumbbell Press

3 sets of 8-12 reps one arm at a time.

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Cool down

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Assistance

Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol

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